30/04/2025
🌀 Your spine supports everything you do — so treat it right!
Here are 10 expert-approved tips to keep your back strong, healthy, and pain-free.
From posture to stretching, small daily habits make a big difference. 💪
Here are some simple but effective tips to protect your spine:
1. Maintain Good Posture
Keep your shoulders back, head level, and spine aligned whether you’re standing, sitting, or moving.
Avoid slouching or leaning forward for long periods.
2. Strengthen Your Core
Strong abdominal and back muscles support your spine.
Incorporate exercises like planks, bridges, and gentle yoga into your routine.
3. Lift Properly
Always bend your knees, not your back, when picking up heavy objects.
Keep the object close to your body and avoid twisting while lifting.
4. Stay Active
Regular low-impact activities like walking, swimming, or biking keep your spine healthy and flexible.
5. Use Ergonomic Furniture
Choose chairs and desks that support natural spinal curves.
Use a chair with good lumbar support when sitting for long periods.
6. Sleep Smart
Sleep on a mattress that supports the natural shape of your spine.
Try to sleep on your back or side, not your stomach.
7. Stretch Regularly
Gentle daily stretches can improve flexibility and reduce tension around your spine.
8. Watch Your Weight
Excess body weight, especially around the midsection, puts strain on the spine.
9. Stay Hydrated
Water keeps your spinal discs hydrated and healthy.
